Issue link: https://viewer.e-digitaledition.com/i/858460
SLEEP OFTEN TAKES a back seat to a busy schedule of sports practices, piano lessons, and homework, but getting enough rest is essential to a child's well-being. "Sleep is just as important as the foods we eat, the water we drink, and the exercise we get," says Kelly Schmidt, RPSGT, CCSH, RCP, Lead Sleep Technologist at the Sleep Disorders centers at HSHS Sacred Heart and HSHS St. Joseph's hospitals. "The amount of sleep we get affects our moods, our focus, and our relationships. Children who aren't getting enough sleep get sick more often and miss more school." WHAT, EXACTLY, IS A GOOD NIGHT'S REST? According to the American Academy of Sleep Medicine, children ages 6 to 12 should sleep nine to 12 hours, and anyone age 13 to 18 should get eight to 10 hours. If your family gets up at 6:30 a.m. on school days, for example, then young children should be in bed no later than 9:30 p.m., and teens should be in bed by 10:30 p.m. If you're unsure whether your children are getting enough rest, look for changes in their behavior. Kids who are sleep deprived may seem groggy in the morning and hyperactive throughout the day. They may also have trouble focusing in class. To help ensure they get enough sleep, establish a school-year bedtime routine that commences at the same time every night. "Two weeks before the school year starts is the best time to begin setting a routine," Schmidt says. "Transition kids gradually by adjusting bedtimes and wake-up times by 15 to 30 minutes every few days until they are getting up and going to bed at the desired time." GET BACK ON TRACK for Back to Schoo l The Bedtime Blues If your child is having trouble sleeping, it's important to: • Limit caffeine. Opt for water or milk instead of sodas, especially if bedtime is approaching. Children are sensitive to its stimulating effects, which can stick with them for up to six hours, according to the Nemours Foundation. • Turn off TVs, tablets, computers, and smartphones one hour before bedtime. • Be aware of warning signs. Minor illnesses, such as a cold, can temporarily interfere with sleep or cause children to snore. If you consistently notice snoring, however, or if your child routinely has trouble falling or staying asleep, make an appointment to visit your family's pediatrician. To find a pediatrician near you, visit sacredhearteauclaire.org or stjoeschipfalls.com and select "Find a Health Care Provider." AS YOUR FAMILY PREPARES FOR A NEW SCHOOL YEAR, TAKE A MOMENT TO BRUSH UP ON HEALTHY BEDTIME HABITS. 1 5 S A C R E D H E A R T E A U C L A I R E . O R G